The SMARTEST Way to Finally LOSE FAT in 2024 (Science Explained)

In this video Dr Milo Wolf shares the best way to lose fat, including all of the most up to date scientific research, to give you the recommendations and tips you need to get lean.

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#weightloss #howtolosebellyfat #scienceexplained
"The SMARTEST Way to Finally LOSE FAT in 2024 (Science Explained)"

Music from Uppbeat.

[awreckingball]

1. Diet is more critical than exercise for weight loss; a calorie deficit is essential.
2. Aim to lose 0.5-1% of body weight per week, adjusting for personal factors.
3. Calculate calorie deficit based on weight loss goals and maintenance calories.
4. Consume 1.6g of protein per kg of body weight daily to preserve muscle mass.
5. Prioritize high-fiber, low-energy-dense foods like fruits and vegetables.
6. Make diet-friendly foods accessible and unhealthy options harder to reach.
7. Consider consuming more calories earlier in the day.
8. Weigh yourself regularly to track progress and adjust calorie intake.
9. Creatine monohydrate can help maintain muscle mass during fat loss.
10. Strength training is essential; cardio and steps aid calorie expenditure.
11. Improve sleep quality to enhance fat loss and muscle retention.

[ftVBK]

you should have put dr.pak and your photo for the before after picture in the thumbnail 😂

[mdkgr]

One thing that really helps me lose weight is keeping myself busy. When I am at work, I rarely have time to think about food. So stay productive...

[sfcablecar]

Incline walking has been a great option for cardio sessions.

[sodgar]

The one thing I would add is: if you are sure of your deficit and it's more on a higher end and you're still losing weight very slowly or even maintaining your weight, don't cut any further unless you're sure you see no changes over time. Especially if you are a beginner, you can recomp very fast and the weight might not change or do it very slowly due to you building a lot of muscle. Obviously it only applies if you are really training hard and genetic variance still apply. There is a lot of evidence that cutting further then you need to can hurt you by burning your muscle instead of additional fat as you would love to when increasing your deficit, so taking it more slowly is generally a good idea.

[Deltaangle]

Hey milo, any chance we could get a video on building muscle while eating at maintenance or a caloric deficit? A couple creators have made some waves putting out material on this and I would love to see your take on it.

[iixcryx]

Can we get an in-depth video regarding sleep? Everything related to fat/muscle gain/loss and general health. It's always said how important it is, but it kinda gets put on the side in comparison to both exercise and nutrition.

[robinnillson]

Great video as per usual 👍 Is there any additional benifit going above 1.6 g protein/ kg during a cut when it comes to muscle retention?

[jeannortier]

If you do not want to build muscle but want to use these principles in your diet and exercise, what amount of protein would prevent muscle loss with your diet and help you focus on losing fat?

Thanks for a great channel!

[snlder]

cutting tip nr 1:
switch +50% of your carb sources to legumes

[Antonio_Serdar]

I was shredded once and absolutely despised it.

Weighed like 210 lbs (6'5) and felt very weak and like I don't even lift when wearing clothes.

Now I am back at 255 lbs feeling better than ever. Sure, I am around 18-20% bf, but with a lot more muscle and generally looking better.

I have noticed women prefer the buff look too, at least those older than high school age.

[dila]

When calculating tdee what measure of activity level should you I insert? I‘m currently on a bro split working out 6 times per week. But the available input is confusing.

[georgepnf]

Hi Milo!! Can I use whey protein to my diet?
Than you

[jjp]

Dr Milo, should we include our energy expenditure while working out/performing cardio (activity level) in our baseline TDEE calculations? Specifically the activity level multiplier in the Mifflin St Jeor equation.

[BobFosterMedia]

Creatine+carbs helped me a lot on my recent cuts. I tried low-carb and no creatine before and the weight came off but I looked terrible. After cutting with carbs and creatine back in, people thought I got bigger.

[mdkgr]

In depth video on sleep would be a great idea.

[Fitandover]

The protein intake is not the same as calories in the sense that i can average calories for a given time frame and still have results? In other words, when I diet for fat loss i can vary the calories i eat daily as long as my average deficit over a period of 7 days for example, remains, let's say, 500kcal deficit. Is this not the same for protein intake? So if I eat 3 gr./k of protein today can i eat only 1 gram per kilo the next day, keeping my weekly average at 1.5 gr per kilo of body weight?. I feel like my body doesn't need as much food after a day of eating a lot of protein and whole foods. Thanks!

[Flupperz]

Curious to your thoughts on slightly going faster than a 1% of bodyweight loss a week if you're okay with some muscle loss?
I've gotten some on a slower diet and at this point, I'd rather get in and get out and rebuild it all back pretty quickly afterwards. I've got the self control for the hard diet + cardio structure.

[keithianlocke]

The problem is "Health experts" have for decades convinced people that exercise is the answer to losing weight.
Whereas, unless your doing hours upon hours of continued exertion (such as road racing cyclists) not many calories are burnt.
A 10km 30mins stationary cycle only burns around 150 calories.

Best practice is to slowly reduce calories until you find your bodies maintenance calories without any extra "cardio". Then you can either just add low intensity cardio exercise such as cycle or steps, or for faster loss reduce calories slightly as well.

Personally I found my maintenance calories doing only weight training, and during periods trying to grow I add 100 calories per day. During periods of fat loss I either just add 10km 30mins stationary bike per day - for a 50 calorie deficit. Or I cut to maintenance calories and include the stationary bike. Its not the quickest fat loss "cut" strategy, but it does prevent dramatic muscle mass loss from cutting too hard.

[Ig-no-tus]

Hi @wolf coaching, first off thank you for all the content you put out! Second when it comes to people with a higher body fat percentage (and overall starting weight) should we still follow the 1.6g/kg approach? I’ve heard people like Jeff Nippard say that for people at a higher bodyweight they should have .7g/lb of their goal weight. Hope this makes sense, thanks!